How many calories are in 100g of uncooked rice?

According to nutritional data, a 100g serving of uncooked rice contains approximately 350 to 370 calories, a figure that is dramatically different from its cooked counterpart. This guide will explain why uncooked rice has such a high calorie density and provide a detailed breakdown to help with your calorie counting and meal planning.

Quick Summary

Uncooked rice has a high caloric density due to its lack of water, averaging 350-370 calories per 100g, which varies slightly by type. This contrasts with cooked rice, where the absorbed water reduces the calorie content per 100g serving.

Key Points

• Uncooked Calorie Density: 100g of uncooked rice contains approximately 350-370 calories, with little variation between white, brown, and basmati types.

• Cooked vs. Uncooked: The massive calorie difference between 100g of uncooked rice and 100g of cooked rice is due to water absorption during cooking, which adds weight but no calories.

• Measurement Accuracy: For precise calorie tracking, it is best practice to measure rice when it is uncooked, as this eliminates the variability of water absorption.

• Rice Variety: While the calorie count per 100g uncooked is similar, brown rice offers more fiber and nutrients than white rice.

• Tracking Method: To track calories, weigh the uncooked rice, log that total amount, and then divide the calories among the cooked portions.

The Calorie Difference: Uncooked vs. Cooked Rice

One of the most common points of confusion in calorie counting is the calorie difference between uncooked and cooked rice. The key factor behind this dramatic contrast is water absorption. When you cook rice, the dry grains absorb a significant amount of water, which has zero calories. This water increases the overall weight and volume of the rice, effectively diluting its calorie density per 100 grams. For example, 100g of uncooked rice might swell to 300-400g of cooked rice, but the total number of calories remains the same. Therefore, 100g of cooked rice will contain far fewer calories than 100g of its uncooked equivalent.

Why Measuring Uncooked is More Accurate

For anyone serious about tracking their macronutrients and calorie intake, weighing rice while it's uncooked is the most accurate method. This removes any variability that can occur during the cooking process, such as how much water the rice absorbs or if some water is drained away. By measuring the dry weight, you ensure your calorie count is consistent and reliable every time.

A Closer Look at Different Rice Varieties

The exact number of calories in 100g of uncooked rice can vary slightly depending on the specific type and its processing. While the differences are not huge, they are worth noting for precise tracking.

Uncooked White Rice

• Long-Grain White Rice: Typically falls in the 360-365 kcal per 100g range. This is the most common variety and a staple for many households.
• Short-Grain White Rice: Some sources suggest a slightly different profile, with around 356 kcal per 100g.

Uncooked Brown Rice

• Brown Rice: Containing the bran and germ, brown rice is often assumed to be lower in calories, but uncooked, it is actually quite similar to white rice, providing around 360-362 kcal per 100g. The health benefits come from its higher fiber and nutrient content, not a significant calorie reduction.

Other Uncooked Rice Varieties

• Basmati Rice: A popular fragrant rice, uncooked basmati typically contains around 351-360 kcal per 100g.
• Jasmine Rice: This aromatic rice is similar to others, with uncooked versions yielding around 352-360 kcal per 100g.
• Wild Rice: A bit of a misnomer as it's technically a grass seed, wild rice can offer a slightly different nutritional profile but is still calorie-dense when uncooked.

A Comparison of Popular Rice Types (Per 100g Uncooked)

Rice Type	Approximate Calories (Uncooked)	Calories (Cooked)	Fiber (Uncooked)	Protein (Uncooked)
White Rice	360-365 kcal	~130 kcal	~1g	~7g
Brown Rice	360-362 kcal	~112 kcal	~1.6g	~7g
Basmati Rice	351-360 kcal	~121 kcal	~1g	~7.8g

How to Use This Information for Better Tracking

Using the uncooked calorie values for your tracking can help provide a more consistent and reliable measure. Here's a simple process to follow:

1. Weigh your uncooked rice. Use a digital kitchen scale to weigh out the exact amount you plan to cook. This is your most accurate starting point.
2. Log the calorie count for the uncooked amount. Input the calories for the uncooked weight into your calorie tracking app. This prevents any confusion with cooked measures.
3. Cook the rice. Prepare your rice as you normally would.
4. Divide the cooked portion. If you are cooking for multiple meals or people, divide the total cooked rice by the number of servings. Since you have already logged the total calories from the uncooked weight, you can simply divide that calorie amount by the number of portions you've created.

Conclusion: The Final Verdict on Uncooked Rice Calories

In conclusion, 100 grams of uncooked rice, regardless of the variety, packs a substantial amount of calories, generally in the 350-370 kcal range. The key takeaway is to always measure and track your rice based on its uncooked, dry weight to ensure the highest level of accuracy for your nutritional goals. While the calorie difference between white and brown rice is negligible in its uncooked state, brown rice offers the added benefit of higher fiber and nutrient content. By understanding how water affects calorie density, you can track your intake with confidence and make more informed dietary choices.

For more detailed nutritional information, consult the USDA FoodData Central database.(https://fdc.nal.usda.gov/) While the exact website link for the previous USDA reference is defunct, you can still search their database. The data points from the searches are consistent enough to serve as a reliable guide.

Frequently Asked Questions

Why does uncooked rice have so many more calories than cooked rice?

The main reason is water. Uncooked rice is dense and dehydrated. When you cook it, it absorbs a significant amount of water. Water has no calories, but it adds weight and volume, which dilutes the calorie count per 100 grams of the cooked product.

Does rinsing rice before cooking reduce its calories?

Rinsing rice removes excess starch from the surface but does not significantly reduce its calorie content. The total calories remain in the grains themselves, regardless of whether they are rinsed or not.

Is brown rice lower in calories than white rice?

Not per 100g of uncooked rice. When uncooked, their calorie counts are very similar. The nutritional advantage of brown rice lies in its higher fiber, protein, and micronutrient content due to the presence of the bran and germ.

Can I eat raw, uncooked rice?

No, it is not recommended to eat uncooked rice. It can cause digestive issues and, in rare cases, contain harmful bacteria. Always cook rice thoroughly before consumption.

How do different cooking methods, like steaming vs. boiling, affect the calories?

For rice cooked only with water, the cooking method doesn't change the total calorie count. The 100g of uncooked rice will have the same total calories regardless of how it's cooked. The cooked calorie count per 100g might slightly vary based on water content, but the uncooked measurement is constant.

Does adding oil or butter increase the calorie count of rice?

Yes. While the water used for boiling has no calories, any added fats like oil or butter will contribute additional calories to the final dish. These should be accounted for separately in your tracking.

What is the typical calorie range for 100g of uncooked rice?

For most common types like white, brown, and basmati, the calorie range is approximately 350 to 370 calories per 100g of uncooked weight.